Kusintha momwe mungagwiritsire ntchito zakudya zanu komanso momwe mumakondera matenda ashuga ndichinthu chofunikira kwambiri chomwe madokotala amalimbikitsa kwa odwala onse omwe ali ndi matenda awa.
Ponena za zinthu zopangidwa ndi mapuloteni, mambawo amawonekeratu kuti amakonda nsomba. Mafotokozowa ndi osavuta: ili ndi ma amino acid ofunikira kwa anthu, monga lysine, tryptophan, leucine, threonine, methionine, phenylalanine, valine, isoleucine.
Thupi laumunthu silipanga ma amino acid, chifukwa chake liyenera kuchokera kunja, pamodzi ndi zinthu zomwe zimakhala nazo. Ngati amino acid imodzi ikusowa, ndiye kuti padzakhala kulakwitsa ntchito mu machitidwe ofunikira, omwe amatsogolera kuwoneka kwamatenda.
Mavitamini ngati gawo la nsomba
Popewa kusasunthika mu kagayidwe kachakudya ka thupi la munthu, chilengedwe chimapanga zinthu zapadera zomwe zimadziwikiridwa kuti ndizogwira ntchito. Awa ndi mavitamini. Popanda iwo, ntchito ya ma enzymes ndi mahomoni ndizosatheka.
Mwapang'onopang'ono, mavitamini monga A, D, K, B3, niacin amapangidwa ndi thupi laumwini. Koma ambiri mwa otsika awa omwe amachepetsa michere yopanda thanzi amachokera pazakudya.
Ngati tikulankhula za nsomba, zomwe mavitamini ndi michere mkati mwake amachokera ku 0.9 mpaka 2%, mwa iwo:
- tocopherol;
- retinol;
- calciferol;
- Mavitamini B.
Tocopherol, kapena Vitamini E,, ndiye mafuta osungunuka. Kuchepa kwake kumayambitsa kukayika kwa mitsempha, zam'magazi.
Popanda izi, sizingatheke kulingalira momwe masinthidwe achilengedwe ophatikizira thupi komanso kupanga maselo ofiira amwazi. Vitamini E ndikofunikira kuwonjezera chitetezo chazaka chamagulu 60+. Imaletsa kukweza kwa minofu atrophy ndi matenda amkati.
Amagwira nawo ntchito yoteteza maselo ku ma radiation a ultraviolet ndi x-ray, mankhwala owopsa a mankhwala. Kuchuluka kwa tocopherol kulipo mu nsomba zamafuta. Mu nsomba zam'nyanja ndizochuluka kuposa nsomba zam'mbali.
Retinol, kapena Vitamini A - katundu wake wa antioxidant amagwiritsidwa ntchito kwambiri pothana ndi vuto la khungu (kuchokera ku frostbite mpaka eczema, psoriasis), matenda a maso (mwachitsanzo, xerophthalmia, eczema of eyelids), kuperewera kwa vitamini, mankhwalawa othandizira, kuperewera kwa kupweteka kwam'mimba, zilonda zam'mimba.
Vitamini A amaletsa mapangidwe a calculi mu impso ndi chikhodzodzo. Mwanjira yake yachilengedwe, imapezeka kwambiri m'chiwindi cha nsomba zam'madzi monga nsomba za cod ndi sea.
Calciferol, kapena Vitamini D, amasungunuka kwambiri m'mafuta. Popanda iyo, njira yosinthira calcium ndi fluoride m'thupi ndi yosatheka. Calciferol pano amagwira ntchito ngati woyang'anira metabolic. Kuperewera kwa vitamini D kumabweretsa chitukuko cha rickets.
Mavitamini B ndi madzi sungunuka. Akugwira nawo ntchito ya cellular metabolism.
Mwachitsanzo, vitamini B5, yemwe amapezeka mu nsomba zam'madzi, amagwira ntchito yofunika kwambiri pakupanga kwamankhwala osokoneza bongo komanso kuchiritsa mabala.
Popanda vitamini B6, kagayidwe kazachilengedwe sikokwanira, kapangidwe ka mafuta a hemoglobin ndi polyunsaturated mafuta acids. Ndi chithandizo chake, maselo ofiira amwazi amabwezeretsedwa, ma antibodies akupangidwa.
Vitamini B12 imalimbikitsa kukula kwa minyewa ya mitsempha, ndizothandiza popanga maselo ofiira a m'magazi. Ndi gawo la vitamini B9 lomwe lili m'chiwindi, chitetezo cha m'thupi ndi kuzungulira kwake chimapangidwa, zimakhudza kukula kwa mwana wosabadwayo, popanda iwo, kaphatikizidwe kazinthu zazikulu za ma nucleic acid ndizosatheka.
Mlozera wa Glycemic
Zakudya zomanga thupi zimapezeka muzinthu zonse zomwe zimachokera kuzomera, koma mosiyanasiyana. Kugwiritsa ntchito kwawo nthawi zonse kumaphatikizapo kuchuluka kwa shuga m'magazi.
Kuchuluka kwa digestibility yama chakudya, omwe amatsogolera kuwonjezeka kwa shuga wamagazi, amawerengera mndandanda wazinthu zamtundu wa glycemic.
Ndipo zimatsimikizika pamlingo wa 100 point. Kugwiritsa ntchito molakwika zinthu zopangidwa ndi glycemic kumabweretsa vuto mu metabolic njira za thupi, zomwe zimakhudza kuwoneka kwa matenda a endocrine. Izi zimaphatikizapo matenda a shuga.
Thupi laumunthu limapangidwa mwadongosolo kotero kuti silimakhalako popanda chakudya. Odwala onse omwe ali ndi matenda amtunduwu amalangizidwa kuti asinthane ndi zinthu zomwe zili ndi index yotsika ya glycemic, yemwe chizindikiro chake ndi chochepera 50. Mndandanda wawo ndiwokulirapo ndipo pakati pawo nthawi zonse mumatha kupeza chinthu chomwe chitha kusintha zakudya zamafuta ambiri.
Kuphatikizidwa kwa minofu ya nsomba
Ngati tingakhudzidwe ndi kuphatikizika kwa mchere wa nsomba, ndiye kuti kulibe chinthu chomwe chingakhale ndi mchere wambiri chonchi.
Fillet ya nsomba imakhala ndi ayodini, phosphorous, calcium, chitsulo, magnesium, sulufule, fluorine, zinc, sodium. Onsewa ndi omwe ali ndiudindo wothandizira ntchito zonse za mthupi.
Zomwe zimagwira mu chithokomiro cha chithokomiro zimatengera mphamvu ya michere yofunika kwambiri - ayodini. Kuphatikiza apo, amathandizira chitetezo cha mthupi komanso kupewa ndikukula kwa mtima wa mtima.
Osati nsomba zokha (hering'i, halibut, cod, sardine) amene ali ndi ayodini, komanso mollusks, shrimps, kelp. Zambiri mwa izo zimakhala mumchere wamchere. Chiyerekezo cha tsiku ndi tsiku ndi ma 150 μg a chinthucho.
Kuti mavitamini azitha kuyamwa bwino, kupezeka kwazitsulo ndikofunikira. Popanda chinthuchi, ndizosatheka kulingalira momwe hematopoiesis imapangidwira. Zimathandizira kuthana ndi magazi m'thupi. Fayilo ya nsomba ya pinki, mackerel imakhala ndi chitsulo. Zomwe amachita tsiku ndi tsiku zimakhala pafupifupi 30 mg.
Salimoni yapinki
Mapangidwe a mafupa ndi osatheka popanda fluoride, yemwenso amachititsa kuti enamel azikhala ndi mano. Imapezeka m'madzi amchere, mwachitsanzo, mu nsomba za mchere. Nthawi zonse ndi 2 mg / tsiku. Phosphorous, monga macrocell, ndikofunikira pakupanga minofu ndikupanga mafupa. Mitundu yonse ya nsomba ili ndi phosphorous.
Kamvekedwe ka mtima, kuchepetsa mphamvu ya minofu, zimatengera magnesium. Zimalepheretsa kupangika kwa calculi mu impso ndi chikhodzodzo. Mukamayanjana ndi insulin, imachulukitsa chinsinsi chake ndi kupenyerera kudzera mwa membrane wa khungu. Muli ma bass a nyanja, hering'i, carp, mackerel, shrimp. Zomwe amachita tsiku ndi tsiku ndi 400 mg.
Zinc imathandizira kubwezeretsanso minofu, chifukwa zimakhudza kugawa kwa maselo ndi kukula. Ndi antioxidant wabwino.
Muli mukupezeka kwa mahomoni 300 ndi ma enzyme. Kuchuluka kwa izi kumapezeka mu shrimp ndi mitundu ina ya nsomba zam'madzi. Pafupifupi 10 mg ya zinc imafunika kuti igwire ntchito yake tsiku lililonse.
Udindo wapadera umaperekedwa kwa sulufule, chifukwa umasunga mpweya wabwino, umagwira ngati shuga m'magazi, umalimbana ndi ziwengo, ndikuwonetsetsa kukongola kwa tsitsi ndi misomali. Kuchuluka kwa mowa ndi 4 g / tsiku.
Mafuta opanda mafuta
Mafuta osaphatikizika amafuta ndi gawo lofunikira kwambiri lamphamvu zopangira thupi lathu. Amathandizira kupanga mahomoni ndi ma enzyme, zimakhudza magwiridwe antchito, mtima dongosolo, ubongo, kuteteza chiwindi kuti chisawonongeke.
Kukweza mulingo wopindulitsa, chotsani cholesterol yoyipa. Ntchito yotereyi imathandiza kuchepetsa ochepa oopsa, othandizira chitetezo chokwanira.
Pali mitundu iwiri ya ma acid omwe sanapangidwe:
- monounsaturated;
- zopangidwazo.
Mafuta ochulukirapo a monounsaturated amapezeka muzinthu zomwe zimachokera kumera, monga ma avocados, ma hazelnuts, maolivi, ma amondi, pistachios, komanso mafuta awo.
Mafuta a polyunsaturated acids omega 3 kapena omega 6 amapezeka mu walnuts, nsomba, tirigu wophukira, mbewu ya fulakesi, sesame, dzungu, ndi mpendadzuwa. Chifukwa chake, mafuta omwe amapezeka m'mbewuzi amayamikiridwa.
Mafuta onse osapanga mafuta ali m'malo amadzimadzi kutentha kwambiri kuposa 0 ° C. Gawo la mafuta omwe amapezeka muma nsomba kuchokera pa 0.1 mpaka 30%. Mbali yodziwika bwino yamafuta am'madzi ndikuti palibe chilichonse chomwe tingayerekeze ndi zomwe zili mumafuta a polyunsaturated mafuta acids, kusakwanira kwake komwe kumaphwanya kagayidwe ka cholesterol. Kuphwanya kumeneku kumabweretsa chitukuko cha atherosulinosis.Pakati pa mafuta onse a polyunsaturated acids, linoleic ndi linolenic amatenga malo apadera.
Popeza palibe, ntchito zofunika za cell ndi subcellular membranes zimasokonekera. Linoleic acid imagwira ntchito ngati kaphatikizidwe kazinthu zinayi zosasinthika za arachidonic acid, kupezeka kwake komwe kumafunikira m'maselo a chiwindi, ubongo, adrenal phospholipids, ndi membrosane wa mitochondrial.
Kodi ndingadye nsomba zomwe zili ndi matenda ashuga?
Matenda a shuga amafunika kudya mokhazikika, chomwe chimakhala chofunikira kwambiri pakupeza zinthu zofunikira mthupi, zomwe zimatha kusintha moyo wamunthu.
Ndipo malonda monga nsomba ali ndi malo apadera m'zakudya izi. Chowonadi ndi chakuti pokhudzana ndi zakudya komanso kakomedwe, kamakhala kotsika poyerekeza ndi nyama ndipo ngakhale kamapambana kuposa digestibility.
Filletyi ya nsomba imakhala ndi mapuloteni mpaka 26%, momwe ma amino acid 20 amaphatikizidwa. Zina mwazo ndizofunikira kwambiri pakupanga insulin - imodzi mwazinthu zitatu zamafuta pancreatic zomwe zimatsitsa kuchuluka kwa shuga m'magazi.
Izi ndizofunikira kwambiri kwa anthu omwe ali ndi matenda ashuga a 2, pomwe kapamba sikokwanira, koma amagwira ntchito yake. Chifukwa chake, mothandizidwa ndi zakudya, pomwe zakudya zokhala ndi zinthu zambiri za nsomba, zimabwera koyamba, mutha kuthana ndi matendawo komanso osapereka chifukwa chokhala ndi matenda ashuga amtundu woyamba.
Odwala omwe apezeka ndi matenda amtundu woyamba wa shuga sayenera kuperekedwa kuchakudya chawo, chifukwa mawonekedwe ake ali ndi chilichonse kupatula chakudya, zomwe zimagwirizana ndi matenda amtunduwu.
Kodi ndingadye nsomba zamtundu wanji zokhala ndi matenda amtundu wa 2?
Mu matenda ashuga, nsomba zam'madzi ndi mitsinje, zomwe zimakhala ndi mafuta ochepa, ziyenera kukondedwa. Izi zikuphatikiza: hake, pollock, whiting blue, pollock, flounder.
Mlozera wa pollock glycemic, monga mitundu yambiri ya nsomba, ndi wofanana ndi zero.
Carp, pike, carp wamba, nsomba, ndi bream zitha kusiyanitsidwa ndi mtsinje. Ndi matendawa, ndikofunikira momwe nsomba zimaphikidwira komanso kuchuluka kwa momwe zimadyedwera. Zomwe zimachitika tsiku lililonse ndi mafilimu a 150-200 gr. Kukhala koyenera kwambiri kuwiritsa musanagwiritse ntchito. Nsomba chokoma kwambiri komanso chopatsa thanzi, chonyowa kapena chodyetsedwa ndi masamba. Nsomba yokazinga ya shuga sikulimbikitsidwa kuti idyedwe.
Kodi ndingathe kudya mackerel a shuga? Mackerel a matenda a shuga a 2 ayenera kugwiritsidwa ntchito mosamala. Ngakhale index ya mackerel glycemic ndi zero, ili ndi kuchuluka kwamafuta kwambiri.
Mackerel
Nsomba zamafuta zokhala ndi matenda ashuga a 2 komanso onenepa kwambiri, zomwe zimaphatikizapo mackerel, hering, salmon, carp siliva ndi ma sturgeon onse, sizothandiza kwenikweni. Ndikosatheka kunenanso mopindulitsa phindu la zinthu izi, chifukwa mafuta omwe amapezeka mu 8 amapezeka 8, ndipo izi sizikukhudzanso thanzi la osati odwala matenda ashuga okha, komanso munthu wina aliyense wonenepa kwambiri.
Komabe, mafutawa ndi mafuta achilengedwe a polyunsaturated. Chifukwa chake, akatswiri azakudya, kupatula ena, amaloledwa kuphika mbale kuchokera ku nsomba zamtundu wamafuta, koma zochepa.
Ndi chiyani chomwe chimatsutsana?
Kodi ndingadye nsomba zamchere zothira shuga? Ndingadye nsomba zamzitini zosokoneza bongo? Fillet ya nsomba yokha ndi chinthu chothandiza kwambiri, koma njira zina zophikira zimasinthira kukhala zovulaza komanso zosavomerezeka kudya.
Samisoni, nsomba zamchere zamtundu wa 2 shuga zimatsutsana, komanso zakudya zamzitini mu mafuta ndi nsomba caviar.
Odwala ambiri omwe amapezeka ndi matenda a shuga ndi onenepa kwambiri. Kuti muchotse, wodwalayo amaletsedwa kudya nsomba zomwe zakonzedwa ndi njira zomwe zatchulidwazi.
Mchere wambiri umagwiritsidwa ntchito kuti asungidwe. Mukangolowa m'thupi, pamakhala kuphwanya kwamchere. Kuti abwezeretse, madzi akuchedwa.
Tcheni chamagetsi ichi chimabweretsa kukwera kwa kuthamanga kwa magazi, komwe kumakhala kovuta kwambiri, ndipo nthawi zina kosatheka, kwa ziwiya zomwe zimatha chifukwa cha kuwonongeka kwa shuga kuti athe kupirira.
Kodi ndizotheka kuti Sushi azikulunga ndi shuga yachiwiri? Nthawi zina odwala matenda ashuga amaloledwa kuzichita okha kuti apite kwa Sushi.
Komanso sizotheka kuphatikiza timitengo ta nkhanu m'zakudya. Mndandanda wamatumbo a nkhanu ndi 40 magawo.
Kuphika
Zakudya zam'madzi, makamaka zomwe zimakhazikitsidwa ndi nsomba, zimapangitsa kuti madzi ambiri azimbidwa.
Chifukwa cha izi, chakudyacho chimakumbwa bwino ndipo chimatengedwa .. Msuzi wa nsomba ndiwopatsa thanzi, chifukwa chake akatswiri azakudya amawalimbikitsa kuti adwale shuga.
Kuti muchepetse kukoma, mutha kuwonjezera magawo a masamba omwe amakhala ndi index yotsika ya glycemic: udzu winawake, broccoli, letesi, kolifulawa.
Nsomba zophika mu poto zimatha kusinthidwa ndi skewing yophika. Ndi mtundu uwu wa mafinya, mafuta ochulukirapo adzataya. Ngati mafuta sanagwiritse ntchito kuphika nsomba zam'chitini, odwala matenda ashuga ochepa amatha kudzichiritsa okha, koma sizowopsa. Mchere ungalowe m'malo ndi mandimu.
Makanema okhudzana nawo
Ndi nsomba iti yomwe ili yabwino kwa odwala matenda ashuga ndipo ndi iti yomwe ingavulaze? Ndi nsomba zamzitini ziti zomwe ndingadye ndi shuga yachiwiri? Mayankho mu kanema:
Mukakumana ndi kusankha komwe zakudya zamapuloteni zimayendera ngati mukufuna kudwala matenda ashuga, muyenera kutsamira nsomba nthawi zonse. Zakudya zomangidwa moyenera sizingathandize kukhala ndi thanzi, komanso kuthana ndi matendawa.
